B 9,10,11,12 JJ20TS

Average Weekly Training Hours 05:49
Training Load By Week
Average Weekly Training Hours 05:49
Training Load By Week
Sample Day -16
1:00:00
80TSS
EP 60

Sample Day -15
1:04:00
94.7TSS
EP 10 / IP 4 x 8 / EP 10

Sample Day -14
1:20:00
106.7TSS
EP 80

Sample Day -13
1:00:00
80TSS
WALK 60

Sample Day -12
0:55:00
73.3TSS
EP 55

Do 5 x 30 second strides in the middle of this EP run.

30 seconds at 5k pace with 60 to 90 seconds at EP as recovery.

Sample Day -11
16mi
EP 16

16 miles easy and if you feel good at 13 miles you can speed up a bit in the last miles.

Sample Day -10
1:30:00
120TSS
WALK 90